8:00AM - BHS - with Bob - 2:09 run as follows: 105mins moderate using a 45 second high cadence walk break at the top of every 10 minutes. Then 3200m "upbeat" on track in 12:55 (just under 6:30 pace), then easy cool-down. Used the 3200m as a little test. Ran hard...but even and controlled. Bob was just floating along. Not sure if he was sweating.

It's been a while since I've been able to run this fast...this comfortably...at the end of a long run. I'm guardedly optimistic. It seems the walk/run experiment has been successful...for Bob too. Time will tell if it is just wishful thinking.